We talk a lot about the importance of hip rotation and the importance of hip mobility on the lower back above, and the knees below. People often focus on tight hip flexor and the front to back mobility of the hip. All of it is very important, but if one is going to be forgotten, it is probably rotation, and more specifically, internal hip rotation.

In a previous post, we provide another hip rotation corrective exercise called Femur Rotations. Spider Walks have a greater emphasis on internal hip rotation and has added benefits to the foot and ankle. The Femur Rotations are great for active internal and external rotation without load on the hips and help with elongating the hamstrings. Spider Walks are done with the knees bent which removes any limitations that the hamstrings might cause.